If you’re struggling to perform a traditional deadlift correctly or find it uncomfortable, the trap bar deadlift might be your solution. This exercise variation is an excellent alternative for individuals that experience back pain or discomfort when performing a traditional deadlift. Many deadlifts are also performed incorrectly, leading to poor form and potential injuries. However, the trap bar deadlift can provide additional support and a more comfortable grip. So, if you want to learn more about how to perfect your deadlifts, keep reading to discover our complete guide to the trap bar deadlift.
Trap Bar Deadlift Summary
- Primary Muscles: Gluteus Maximus
- Secondary Muscles: Adductor Magnus, Quadriceps, and Soleus
- Equipment: Trap Bar or Hex Bar
- Mechanics Type: Compound
- Force: Pull
- Utility: Basic
Trap Bar Deadlift Instructions
- Step inside the trap bar, stand perpendicular to the bar with your feet narrow enough that the trap bar will clear you body.
- Squat down and grasp the trapbars handles at your side.
- Now, your feet should be flat on the floor, butt down, backstraight and tight with you shoulders back and lats flexed.
- Feel the weight of the bar in your hand, then tighten your core and pull the bar off the floor and stand straight up.
- Pause shortly at the top and then lower the bar back to the floor by returning to the starting position.
- Repeat for your desired reps of trap bar deadlifts.
Video Tutorial
Trap Bar Deadlift Muscles
Target (Agonist)
Synergists
- Adductor Magnus
- Quadriceps
- Soleus
Dynamic Stabilizers
Stabilizers
- Erector Spinae
- Levator Scapulae
- Sartorius
- Rhomboids
- Trapezius – Middle
- Trapezius – Upper
Antagonist Stabilizers
Benefits of Trap Bar Deadlift
The Trap Bar Deadlift is an incredibly effective exercise for building strength and muscle in the gluteus maximus. This exercise works the glutes more than the traditional back squat, as it requires you to use your hip extensors to lift the weight instead of relying solely on your quads. As a result, you are able to target the glutes more effectively, creating a stronger and more muscular backside. Additionally, this exercise also helps to build strength in the hamstrings, core, and upper back muscles. This makes the Trap Bar Deadlift a great option for those who are looking to strengthen their entire lower body.
Tips for Performing Trap Bar Deadlift
. The Trap Bar Deadlift is an effective exercise for building strength and muscle, as well as burning calories. To make sure you get the most out of this exercise, here are some tips to keep in mind:
- Push Your Lifting Close To Failing To Be Able To Enhance The Atrophy Of Your Muscular Tissues. Be sure that you have put in place sufficient safety precautions whenever you’re pushing yourself to within failure.
- Consume Water. You’ll recover faster and considerably more energy if you intake water while working out.
- Be Certain That You Arrange Recovery Days. When you still want to exercise, instead of recovery you can incorporate into your program with aerobic. Only remember to allow your muscles to heal, healing is when your muscles grow.
- Slow All Rep To 4-6 Seconds Each Contraction And Just Under 6 Seconds For The Extension, To Accelerate Your Exercise Session. In order to develop mass, you need to maximize the amount of time under the stress of your primary muscle tissue. Slowing your execution will increase time under strain. Numerous research papers have revealed that just under 6 seconds of extension and contraction is the sweet spot that provides maximum benefit for creating muscle bulk. You want to include this approach now and again, and not anytime you workout.
Benefits and Tips Video
Frequent Mistakes To Avoid
Before we dive into the list of common mistakes to avoid when performing the Trap Bar Deadlift, it’s important to remember the core purpose of this exercise: to build strength and power. Even if you have been lifting for a while, proper form is essential for the safety and effectiveness of your workout. With that in mind, let’s take a look at some of the common mistakes to avoid when performing the Trap Bar Deadlift.
- It Is Best If You Don’t Neglect Rest Times. Overtraining might actually help make you weakened in lieu bigger.
- You Must Not Try To Use More Weight Than You Can Do Correctly. You’re going to forfeit your form and can potentially end in an accident when you make an attempt to lift more than you should.
- You Can’t Make It To Easy. Your primary way to get stronger is to challenge yourself.
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Variations and Complementary Exercises
The Trap Bar Deadlift is an excellent exercise for building strength and power in the lower body, but it’s not the only exercise you can do. Here are some variations, complementary, and alternative exercises that work similar muscles as the Trap Bar Deadlift.
Smith Machine Stiff Legged Deadlift
The Smith Machine Stiff Legged Deadlift is a great alternative or complementary exercise to the Trap Bar Deadlift. This exercise involves the same basic motion, but instead of using a barbell, the weight is stabilized in a Smith Machine. The Smith Machine allows for a more strict form of the exercise, as it eliminates the need to balance the barbell while performing the lift. Additionally, the Smith Machine allows for a greater range of motion, allowing you to really target the glutes and hamstrings. The Smith Machine Stiff Legged Deadlift can be used as an alternative to the Trap Bar Deadlift, or as a way to supplement and add variety to your routine.
Smith Machine Deadlift
The Smith Machine Deadlift is a great alternative or complementary exercise to the Trap Bar Deadlift. This exercise requires the use of a Smith Machine to help stabilize the weight and make it easier to control. The Smith Machine Deadlift is performed by standing in the middle of the machine and gripping the bar at a wide grip. The feet should be positioned slightly wider than shoulder width apart and the shins should be kept close to the bar. The torso should remain in an upright position throughout the lift and the hips should be pushed back as the bar is lowered. This exercise can help to increase overall strength, power, and stability, making it a great addition to any strength training routine.
Band Stiff Leg Deadlift
The Band Stiff Leg Deadlift is a great complementary or alternative exercise for the Trap Bar Deadlift. It is a unilateral exercise that focuses on strengthening the muscles in the posterior chain, specifically the glutes and hamstrings. Unlike the Trap Bar Deadlift, it requires a greater range of motion to perform correctly and can be used to target specific areas of the posterior chain that the Trap Bar Deadlift may not be able to reach. The Band Stiff Leg Deadlift also helps to improve balance, posture, and stability.
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Barbell Romanian Deadlift
The Barbell Romanian Deadlift is a great complementary or alternative exercise to the Trap Bar Deadlift. It is a variation of the traditional deadlift that specifically targets the muscles of the posterior chain. To perform this exercise, you start with the barbell on the floor and grip it just outside of your legs. You then bend forward at the hips, keeping your back straight and your core engaged, while lowering the barbell down as far as possible. This movement works the hamstrings, glutes, and lower back muscles. It also helps to develop strength, stability, and balance throughout the entire body. The Barbell Romanian Deadlift is a great addition to any strength training program and can be used to develop both power and strength.
Barbell Snatch Deadlift
The Barbell Snatch Deadlift is a great complementary or alternative exercise to the Trap Bar Deadlift. This exercise involves lifting the barbell from the ground up to your waist and then lowering it back down again. This exercise puts emphasis on the hip, knee and ankle joints, which can help improve flexibility, stability, and strength. It also helps to target the muscles of the back, core, and legs, making it an effective and dynamic exercise for total body development.
Barbell Straight Leg Deadlift
The Barbell Straight Leg Deadlift is a great alternative or complementary exercise for the Trap Bar Deadlift. This exercise targets the hamstrings, glutes, and lower back and requires proper form in order to achieve its full benefits. The barbell should be positioned at mid-foot level and the lifter should keep their back flat and eyes up as they hinge from the hips and lower the weight. This exercise is a great option for those looking to increase their strength and improve their posterior chain.
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Opposing Complementary Exercises
To maximize the effectiveness of the Trap Bar Deadlift, it is important to incorporate exercises that work the opposing muscles. To complete a comprehensive workout, add the following exercises to your routine to complement the Trap Bar Deadlift:
Barbell Side Split Squat
The Barbell Side Split Squat is a great complementary exercise to the Trap Bar Deadlift because it targets opposing muscle groups. This exercise focuses on strengthening the quads, glutes, and hamstrings, while the Trap Bar Deadlift works the hips, back, and glutes. By performing both exercises, you are able to create an even balance between the upper and lower body muscle groups. This will help you build strength and balance throughout the entire body. Additionally, this exercise can help you become more efficient in everyday activities such as carrying groceries or taking stairs.
Barbell One Leg Squat
The Barbell One Leg Squat is an effective exercise that targets the glutes, quads, and hamstrings. It is complementary to the Trap Bar Deadlift because it works the same muscle groups in the opposite direction. While the Trap Bar Deadlift primarily works the posterior chain of muscles, the Barbell One Leg Squat works the anterior chain of muscles. This exercise provides a great balance for the lower body and strengthens both the hip extensors and hip flexors. Additionally, because it requires more balance than a traditional two-legged squat, it can help to develop proprioception and coordination.
Barbell Front Sumo Squat
The Barbell Front Sumo Squat is a great complement to the Trap Bar Deadlift as it targets the opposing muscle group. This exercise works the quads, glutes, and core while the Trap Bar Deadlift works the hamstrings, glutes, and core. The Barbell Front Sumo Squat is done by standing with your feet wider than shoulder-width apart and toes pointing out, holding a barbell across your front deltoids. You then push your hips back and squat down as low as you can before returning to the starting position. This exercise helps strengthen the quads, which are essential for stabilizing the knee joint and aiding in movements such as running and jumping. By including both exercises in a workout program, you can achieve a balanced lower body strength training routine.
Stronger Lifts Ahead: Master the Trap Bar Deadlift Today
If you’re looking to improve your deadlift, it may be time to incorporate the trap bar into your routine. This versatile piece of equipment can help you work on your form and strengthen the muscles needed for a successful lift. By switching up your grip and stance, you can target different areas of the body and make modifications based on your individual fitness level. With dedication and proper technique, you can master the trap bar deadlift and see improvements in not only your lifting abilities, but also your overall strength and conditioning.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Glutes Barbell Exercises
